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Most Effective, Top 3 Proven Stomach Exercises For A Flatter Stomach
You think I'm kidding you? I'm not. It's true. Let's take a little look around in the market for offers of toning exercises for your stomach........... Thousands of these offers claim can get you a "flatter" stomach, right? No surprise there.... Because "flatter" stomach is now the craze in town and in great demand not only from women but from men as well. We're apparently obsessed with a "flatter" stomach!
And if you're looking for an easy road to a "flatter" stomach, tons of stomach workout equipment are out there to tempt you with the prospect of a seemingly effortless way to a solid stomach! With all these offers, what would be your best bet? Well, the bottom line is you don't need to have hundreds of different ways to exercise your stomach and you don't need to spend a fortune on the equipment either. What you need is just 3 proven, most effective stomach exercises. And you'll get an envious flatter-shaped stomach!
Your stomach muscles are made up of 4 muscles:
I set out here a research conducted by the San Diego State University and backed by the American Council on Exercise. The research studied various stomach exercises that range from the traditional crunch, modified crunches to exercises involving both home and gym stomach workout equipment/machines. The researchers use electromyography (EMG) equipment to measure each exerciser's muscle activity as they exercised. Activity was recorded in the upper and lower rectus abdominis and the external obliques (these 2 are the major stomach muscles). Exercises were then ranked best to worst based on the average amount of EMG activity recorded in each of the muscle areas. The results of the study reveal 13 of the most common stomach exercises, ranking them best to worst: Rankings of Stomach Exercises for Rectus Abdominis:
Rankings of Stomach Exercises for Obliques:
In both instances, you can see that 2 stomach exercises ranked at the top and proved to be the most effective:
The study also revealed that stomach exercises done using equipment/machines were not more effective than those done without equipment/machines. You see the evidence as 'Ab Roller', 'Ab Rocker' and "Exercise Tubing Pull' (all three using one form of stomach workout equipment/machines or another) are ranked toward the end of the rankings. So, my take is that don't waste your money on stomach workout equipment/machines that do less to work your stomach than a crunch. Instead, start working on your stomach by following the top 3 proven stomach exercises. I do these 3 exercises 4 time a week. I'm happy with the resutls.
1: Bicycle Maneuver Getting Into Position Lie flat on your mat, with your lower back pressed to the mat. Your head is resting on your hands with elbows bent and out to the sides. Raise your head, neck and shoulders as you pull your knees up towards your chest. The Exercise Slowly go through a bicycle pedaling motion by pushing your left leg out while at the same time twisting your torso to bring your left elbow to touch your right knee. Return slowly to the starting position by pulling both knees into your chest. Without stopping, push out your right leg while at the same time twist your torso to bring your right elbow to touch your left knee. Keep even relaxed breathing throughout. Repeat this continuous motion by alternating 5 times on each sides. As you get stronger, alternating 10 times on each side. 2: Captain's Chair This exercise requires a piece of stomach workout equipment, the Captain's Chair, which looks like a tall chair without a seat. Getting Into Position Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. The Exercise Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position. Do 12 repetitions. 3: Crunch on Exercise Ball Getting Into Position Sit on an exercise ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. The Exercise Contract your stomach, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position. Do 12 repetitions.
Exercise alone will not get you a "flatter" stomach; it'll merely give you stronger, toned stomach muscles. The key to having a "flatter" stomach is a combination of these 3 things:
Then you'll be on your way to having a stronger and "flatter" stomach!!!! If you've belly fat that's stubborn to rid off, try these belly fat blasters for a change..... Also, I invite you to visit Flat Stomach Exercises which gives you smart information on what flat stomach exercises to do, what food to eat, what to do with your love handles, how to get a six pack look and tons more information regarding your stomach. You'll be truly thrilled to discover many sweet "insights" about your stomach......
Besides these 3 stomach exercises, I throw in Pilates to strengthen and flatten my stomach . I can say Pilates is one of the best stomach exercises that works wonders to define, strengthen and flatten my stomach. I say this because all Pilates exercises initiate from the muscles of the stomach, lower back, hips and butts (which are termed as the "body's core" in Pilates). When I do Pilates, I invariably work from my body's core to lift up and out of this region. The net result is that my stomach, lower back, hips and butts plus thighs are constantly toned and worked on so that over time, the look and shape of my stomach and my middle are changed. So, I encourage you to try out Pilates. You'll be pleasantly surprised by the results!
By the way, are you bothered by a big, bulging belly? or love handles?
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